PARTNER WOD

Partner WOD
Weightlifting
Hang Power Snatch
Hang Power Snatch Technique

5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

Metcon
Metcon (Time)
Teams of 3
AMRAP 30:
5 Toes to Bar
250 Meter Bike Erg
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/75
Weight 4: 135/85
Weight 5: 155/95 (AMRAP)

PARTNER WOD

Partner WOD  January 25, 2020

Partner WOD
Weightlifting
Hang Power Snatch
Hang Power Snatch Technique

5 Sets:
3 Hang Muscle Snatches
2 Pausing Snatch Grip Push Jerks

Technique Loads:
Set 1: 30% of 1RM Snatch
Set 2: 35%
Sets 3-5: 40%

Metcon
Metcon (Time)
Teams of 3
AMRAP 30:
5 Toes to Bar
250 Meter Bike Erg
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/75
Weight 4: 135/85
Weight 5: 155/95 (AMRAP)